Crossfit Programming 29-7-18

37336437 889885021207402 5141425502304600064 n
Crossfit programming 23-07-18
July 22, 2018
38085079 904202446442326 8950577919193776128 n
Crossfit Programming 6-8-18
August 5, 2018

Crossfit Programming 29-7-18

37629125 894007547461816 6077753644420169728 n

37629125 894007547461816 6077753644420169728 n

Monday
Front squats 
Every 2 mins 
10 x 3 @ 75% +2.5kg 
Fight Club
3 rounds, 1 min per station, of:
Thruster, 40/25
Power Clean, 40/25
Box Jump Over, 24/20 in
Pull-up
Assault Bike Calories
Rest
 
Tuesday
Dead bug & Bird dog
Farmers carry 50m alternate with partner. 
Clean & Jerk EMOTM for 12
Mins 0-4
Tall Clean & Jerk Climbing only with quality
Mins 4-12
Clean & Jerk 
WOD
AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders
Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 60/35
3 Clean & Jerks, 60/35
30 Double Unders
Rx+ 70/45 (official weight)

Wednesday
EMOTM for 4 Mins
Hanstand shoulder taps 4 left, 4 right with control
3 sets not for time  
6 Muscle ups/ Chest to bars  or Pull ups 
8 Ring dips / 12 Press ups
WOD
Row 1km/750m
5 rounds for time
5 Toes to bar
5 HSPU
5 Burpee Box jumps
 
Thursday
Deadlift
Every 2 mins 10 x 3 @ 70% + 5kg
WOD
Kettlebells Burpees & Wall Ball
3 rounds for time of:
15 Kettlebell Swings 24kg
15 Burpees 
15 Wall Balls 20 lbs
 
Friday
6 mins to Establish max turkish get up 
Snatch
EMOTM for 12 mins
Min 0-4 Pockets Hang snatch
Min 4-12
Snatch Climbing only with quality
2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 60/40kg
50 Double Unders

Saturday
6 Minutes of double unders 
Wall walks – Handstand
Push press – Coach then Every 90 seconds climbing for 3 reps
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings 
100m run

Leave a Reply

Your email address will not be published. Required fields are marked *